A quick and easy liquid breakfast like Up&Go seems like an ideal solution for busy mornings. However, the convenience often overshadows the nutritional details, especially the sugar content. By examining the nutrition labels of the different varieties, consumers can make more informed choices about what they are fueling their bodies with.
Sugar Content Breakdown by Up&Go Variety
The sugar content in an Up&Go depends heavily on the specific product and portion size. A closer look at the different types reveals significant variations in their sugar levels:
- Original Up&Go (250ml): A 250ml serving of the Original Up&Go, such as the Choc Ice or Vanilla Ice flavor, contains around 16.1 grams of sugar. This includes both naturally occurring sugars from the milk and added sugars like cane sugar and fructose.
- Original Up&Go (500ml): The larger 500ml serving, often found in convenience stores, doubles the sugar intake. A Vanilla Ice flavor in this size contains 32.2 grams of sugar.
- No Added Sugar Up&Go (250ml): The No Added Sugar versions of Up&Go use sweeteners like erythritol and steviol glycosides instead of added cane sugar and fructose. A 250ml serving of this variety contains approximately 10.8 grams of naturally occurring sugars from lactose.
- Protein Energise Up&Go (350ml): Designed for a higher protein kick, the Protein Energise variety is also higher in sugar. A 350ml Vanilla Ice flavor contains 22.5 grams of sugar.
The Source of Sugar: Added vs. Naturally Occurring
It is important to differentiate between sugars naturally present in ingredients and those that are added during processing. The Original Up&Go includes several sources of added sugar, such as cane sugar, maltodextrin (a form of sugar derived from starch), and fructose. While maltodextrin may have little sweetness, it functions metabolically like pure glucose, which has a very high glycemic index. The No Added Sugar versions, on the other hand, contain sugars primarily from lactose, the natural sugar found in milk. A non-diet dietitian notes that although there is added sugar in the original, the convenience can be a trade-off, especially if the alternative is skipping breakfast entirely. However, other nutritionists point out that the high number of processed ingredients can be a concern despite the lower overall sugar content.
Up&Go vs. Recommended Sugar Intake
To understand the significance of these figures, it's helpful to compare them to public health recommendations. The World Health Organization (WHO) advises limiting the intake of "free sugars" to less than 10% of total daily energy intake, and ideally less than 5% for additional health benefits. For a person on a 2000-calorie diet, this equates to a maximum of about 50 grams (12 teaspoons) and an ideal of about 25 grams (6 teaspoons) per day. A single 250ml Original Up&Go already represents over half of the ideal daily recommendation for free sugars.
Comparison of Up&Go and Healthier Alternatives
Comparing the nutrition facts of different breakfast options can highlight the trade-offs between convenience and nutritional quality.
| Feature | Original Up&Go (250ml) | Homemade Oat Smoothie | No Added Sugar Up&Go (250ml) |
|---|---|---|---|
| Total Sugars | 16.1g | ~10-15g (depending on fruit) | 10.8g |
| Added Sugars | Significant (from cane sugar, fructose, maltodextrin) | None (if only using whole fruits) | None |
| Fibre | 4g | Varies (from oats and fruit) | 4g |
| Protein | 8.3g | Varies (can be higher with protein powder) | 8.9g |
| Processing Level | Ultra-processed | Minimal (whole foods) | Highly processed |
| Key Concern | Added sugar, processing | Time to prepare, potentially higher calories if not controlled | Sweeteners, processing |
The “Health Star” and the Truth about Processed Foods
Up&Go often receives a high Health Star Rating, a system designed to help consumers choose healthier products. However, some nutrition experts have criticized this system, arguing that it can be misleading when applied to highly processed foods like Up&Go. The rating does not always account for the overall level of processing or the source of sugars. While it does contain fibre, protein, and fortified vitamins, a product with a long list of processed ingredients—including various forms of sugar—is not the same nutritionally as a whole-food breakfast like oats with fresh fruit and milk.
Choosing Smarter Breakfast Options
If you are aiming to reduce your sugar intake and prioritize a nutrient-dense diet, consider these alternatives to liquid breakfast drinks:
- Oats: A bowl of rolled oats cooked with milk or water provides sustained energy and is rich in fiber. You can sweeten it naturally with fresh berries or a drizzle of honey.
- Yogurt with Berries and Nuts: A serving of plain Greek yogurt with a handful of berries and nuts offers a great balance of protein, healthy fats, and fiber with minimal added sugar.
- Homemade Smoothies: Blend milk, fresh fruit, a spoonful of oats, and a source of protein (like yogurt or protein powder) for a customizable, nutrient-packed, and low-sugar alternative.
- Whole-grain Toast with Avocado and Egg: This savory option provides healthy fats, protein, and complex carbohydrates to keep you feeling full for longer.
Conclusion
Ultimately, the sugar content in an Up&Go is a factor that should not be overlooked when considering your nutrition diet. While convenient, the Original and Protein varieties contain substantial amounts of sugar, much of which is added. The No Added Sugar versions contain less sugar but still rely on artificial sweeteners and remain highly processed. Instead of relying on a quick fix, focusing on whole, minimally processed foods for breakfast can provide better, more sustained energy and significantly lower your sugar intake over time.
For more information on sugar consumption, refer to the World Health Organization's guidelines: Healthy diet guidelines by WHO.
